In this quick conversation, we want to learn all about you, your fitness goals and how we can help you reach them.
Preview of workouts for the week of 2/22/2021:
Monday 2/22: Upper/Lower Endurance Test
Tuesday 2/23: Chest to Bar, Toes to Bar, DU
Wednesday 2/24: Kettlebell
Thursday 2/25: Row, Hang Squat Clean
Friday 2/26: Wallball, Box Jumps, Sit Up, Push Ups
Saturday 2/27: TBD
Sunday 2/28: Hero WOD “Nate”
WODs are subject to change.
Hero WOD “Wittman”
Seven rounds for time of:
15 Kettlebell swings (35/53)
15 Power cleans (95/65)
15 Box jumps, 20/24″ box
U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, MT, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, CO, was killed on February 13, 2010 , when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan.
He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.
The “Wittman” Hero WOD was first posted on crossfit.com as the workout of the day for Thursday, February 10, 2011
“Jennifer”
AMRAP in 26 minutes
10 Pull-Ups
15 Kettlebell Swings
20 Box Jumps (24/20 in)
Canadian 1st Class Constable Jennifer Kovach of Guelph, Canada, died March 14, 2013, when her squad car was involved in a motor-vehicle accident while she was responding to a call for service. The 26-year-old fulfilled her dream of becoming a police officer serving her community and the Guelph Police Service for four years before her death. Kovach is survived by her mother, Gloria; father, Bill; brother, Brian; grandparents, Chester and Elvira Janicki; boyfriend, Kyle Schlosser; and many other friends and family.
Strength/Skill
8 Minutes x EMOM
Strict HSPU Or 2 Shoulder Press
Workout:
10 Rounds
250m Row
1 min Rest
WOD:
10 Rounds
25 DU/75 Singles
10 Alt Overhead Plate Lunges (forward or reverse) 45/25
8 Burpees
6 Pull Ups
CrossFit Hero WOD – “Nick”
12 Rounds For Time
10 Dumbbell Hang Squat Cleans (2×45/35 lb)
6 Handstand Push-Ups on Dumbbells
U.S. Army Specialist Nicholas P. Steinbacher, 22, of La Crescenta, CA, assigned to the 2nd Battalion, 5th Cavalry Regiment, 1st Brigade, 1st Cavalry Division, based in Fort Hood, TX, died on December 10, 2006 of injuries suffered when insurgents attacked his Humvee with an improvised explosive device in Baghdad, Iraq.
He is survived by his parents Paul and Carolyn, and brothers Dan and Kirk.
The “Nick” Hero WOD was first posted on the CrossFit Main Site as the workout of the day for Tuesday, June 19, 2012 (120619).
Workout:
For Distance:
20 Minutes – Bike or Row
Skill:
Dips
Workout:
10 min AMRAP
.5 Bike/400m Row
Max Ring Dips
Skill:
Bar Muscle Up
Workout:
8 Minute AMRAP
3 Bar Muscle Ups
20 American KBS (53/35)
Strength:
5×5 Front Squat
Workout:
Tabata
Sit Ups
2 min Rest
Push Ups
2 min Rest
Pull Ups
In this quick conversation, we want to learn all about you, your fitness goals and how we can help you reach them.
